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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nadim

In the 7 days ending Mar 31, 2006:

activity # timemileskm+m
  Orienteering3 5:33:53 16.93(19:44) 27.24(12:15) 95539 /56c69%
  Bicycling1 1:07:00 16.63(4:02) 26.76(2:30)
  Running2 23:52 2.93(8:08) 4.72(5:03)
  Calisthenics2 4:00
  Total7 7:08:45 36.49 58.72 95539 /56c69%
averages - sleep:6.6 weight:169.1lbs

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Friday Mar 31, 2006 #

Running warm up/down (Trail) 8:09 [2] 1.5 km (5:26 / km)
slept:6.0

East Fork State Park, OH. I jogged the soggy trail from meet HQ to the start of the Flying Pig Middle Distance event.

Orienteering race (Foot) 38:04 [4] *** 4.41 km (8:38 / km) +180m 7:10 / km
spiked:7/13c

Flying Pig Middle Distance, East Fork State Park, OH. I ran the Red course. It had been raining only an hour earlier on an already soaked course. The steep reentrants were tough to get out of. I felt weak either from the morning drive across the state or getting over being sick still. Except for some less than optimal route choices, I navigated reasonably well except later in the race when I started trying to keep ahead of, then with, then behind Spike. I got second place to Peter Gagarin for my first +M45 A-Meet race.

Thursday Mar 30, 2006 #

Running (Treadmill) 15:43 [3] 2.0 mi (7:51 / mi)
slept:7.0 weight:170lbs

St. Claire, OH. With working in the morning and driving toward the Flying Pig in the afternoon, I didn't have a lot of time. I used the hotel fitness room starting slowly and finishing moderately with a 7:03 last mile. It still feels a bit awkward to use a treadmill but it's getting easier.

Wednesday Mar 29, 2006 #

Bicycling (Road) 1:07:00 [3] 16.63 mi (4:02 / mi)
slept:5.0 weight:171lbs

From Rosedale Ave. to the Capital Crescent Trail to Georgetown (under Key Bridge), back to Bethesda and Rosedale Ave. via Kentbury Way. As I was finishing working at home and Peggy and Max were out enjoying the pool, Bob Angell called me up for a ride. It being 64 F and sunny, I saw no reason to refuse. I could feel my lack or cycling on hills and on my bottom. I still have some residual soreness in my legs from Sunday.

Tuesday Mar 28, 2006 #

Calisthenics (General) 2:00 [3]
slept:7.0 weight:168.5lbs

45 situps. I got busy watching Max and doing other things. I felt some residual soreness in my legs from Sunday.

Monday Mar 27, 2006 #

Calisthenics (General) 2:00 [3]
slept:7.0 weight:168lbs (rest day)

45 situps. I felt much better today and even thought about going for a short run but thought the rest would do me good.

Sunday Mar 26, 2006 #

Orienteering race (Foot) 47:53 [2] ** 3.17 km (15:06 / km)
spiked:8/9c slept:8.0 weight:168lbs

Prince William Forest National Park, VA. As we've been doing, Max and I did QOC's White course while Peggy was out on her run. He was eager to get started and wanted to get in the backpack. We took approaches through the woods where it made sense and hit all those controls perfectly. I stubbed my toe once (my toe was already cramped from thicker than usual socks) and yelled out. Max either mocked me or felt my pain and mimicked me. Some controls were a little further off-trail than I thought appropriate for White. On a trail leg to #4 I convinced Max that we were getting past the correct trail bend and that the control could have been in a pit behind a root stock; consistent with some of the other almost hidden controls we'd already been to. Not being so confident yet, Max didn't fuss and let us double back as some other people seemed to be doing. It wasn't at the rootstock. There was an extra unmapped but small bend so we went on and got to the control after that. I guess the pace and some similar nearby features confused me and caused me to pull up short. Later after I punched at an early control also on the trail but not on our course, Max started to fuss. I gave him some sticks to further occupy himself with (navigation wasn't enough) and he let us go on. He enjoyed spotting controls ahead of us and finished with energy.

Orienteering (Foot) 2:10:54 [4] **** 12.23 km (10:42 / km) +510m 8:51 / km
spiked:18/22c

Prince William Forest National Park, VA. Can you say Bonk? For the first time, I now can. A bit tired from walking Max on the White course, last night's race and the training the day before, I started the Blue course late in the day. I probably hadn't eaten enough after the race the night before.

There were 9 common legs with the Red Night-O that I ran the night before, out of the 22 total. I only took 4 of the same routes. I started well taking a more difficult route to #1 and #2, beating my night-O paces. On the way to control #5, I'd already begun walking in places. By #9, I started making mistakes. From #11 on, I walked practically all the uphills to the finish. A Gu got me from #12 to #16 and my accuracy improved. The physical leg to #20 took what I had left out of me. I walked practically the rest of the way in. I thought I was hearing voices leaving #20 but a second noise indicated to me that it was my stomach growling. I ran my knee into the spike of a branch and was so tired, that I just registerd the experience and trudged on. I had to take a break walking up a hill to finish leg #21 and got there just as volunteers were picking up the control. I started staggering on the way to #22, sweating profusely, not thinking well but still able to navigate. It helped that I did the control the last night--I spiked it from perhaps a tougher but more direct approach. Walking across the field to the finish I was grateful after the effort that Mike Brooks and Valarie left out a finish punch for me well past the official close time. I was the last person on the course.

Max wanted to be held but that would have been dangerous as I staggered to the download and then the car. Peggy held water for me like she does feeding Max. A Smartzone bar (a QOC sponsor) I had at the car never tasted sooo good. I got some food in me as soon as we left. After a nap, I had a big dinner and kept getting hungry till 11pm. Leg cramps were bad afterward too (Peggy had to drive us home and it was a good thing that she did). I had wanted to do the runs this weekend partly to see how I'd hold up to the Flying Pig next weekend and found that I'm not there yet. At least the courses will be shorter.

Saturday Mar 25, 2006 #

Orienteering race (Night-O) 1:57:02 [3] **** 7.43 km (15:45 / km) +265m 13:22 / km
spiked:6/12c slept:6.5 weight:169lbs

Prince William Forest National Park, VA. QOC held a Night-O meet in conjunction with the Boy Scouts. The scouts ran all over the place earlier in the daytime and exhausted the understaffed meet director, Jim Chaplin. It was a bit chilly waiting to start (low 40's F) but fine on the run with just a long sleeve O-top. I hadn't run night-O in Prince William before. The courses (Y, O, B, G, R) were set for daytime use and are the same as will be offered tommorow. I ran Red which went through significant downfall and had some physically and technically challenging legs.

Things went sour early. My navigation to the first control was fine except for within the circle. I found the control soon but we were supposed to be e-punching and there was no e-punch box. Going to the second control, I took the long safe way around, attacked from a road bend and didn't find the control. Ted Good was wandering around in the same place. Independently, we came in again from a nearby road intersection and came to the same place so we concluded the control was missing. It turned out that others had found it earlier, a bit further down the reentrant than mapped. I'm not sure if both Ted and I were terribly wrong, the control was mishung or if it had fallen. They'll check it later (The next day Dave Onkst, who'd beaten me and Ted soundly and for more than just control #2 told me it was mishung. They'd checked it and found it low in the next reentrant about 100m away from where it should have been). For now it counts as a mispunch. Going on, I ran well aproaching the next control circle, then went up instead of down a ridge to be safe when it was down. I chased Ted Good to the next control and finally had a succession of e-punch controls for a split. On the next control, I missed by going too low and Ted got ahead. I made a bad +10 min. parallel error going to #6 by not paying careful attention to how I left #5. We were warned in advance not to go to control #9 since it didn't have an e-punch or night reflector. Eventually I caught Ted again at #10 and did better finishing up the rest of the course. It was fun doing some tougher navigation in the dark but I wished I'd not lost so much time on #2 and #6.

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